Monday (Session One)
Suggested Warm-Up
3 Rounds: 5 Broad Jumps + 5 Pushups + 5 Box Jumps
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
3 Muscle Snatch, 3 Overhead Squat
5 Power Snatch
5 Snatch Balances
5 Snatch
5 Slow Pull Snatch
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 4:30 (3 sets):
Snatch Press from Receiving x 5 reps
Build over the course of the 3 sets.
Followed by….
Every 90 seconds, for 6 minutes (4 sets):
Tall Snatch x 3 reps
Build over the course of the 4 sets.
B.
Every 90 seconds, for 15 minutes (10 sets):
Snatch Pull + Slow Pull Snatch x 1 rep
*Sets 1-3 = @ 70%
*Sets 4-6= @ 75%
*Sets 7-10 = @ 80%
C.
In 17 minutes, establish a 4-RM Back Squat
Rest 3 minutes upon completion of the set, then, begin:
Three sets of:
Back Squat x 2 reps @ 4-RM weight
Rest as needed between sets
D.
Five sets of:
Push Press x 3 reps @ 75-85% of your 1-RM Push Press
Rest as needed between sets
*Start at 75% and aim to work up to 85% across the 5 sets.
E.
Three sets of:
GHD Sit-Up Hold x 30 seconds
Dips x 10 reps
Close Grip Pushup x 30 seconds
Rest 60 seconds
Tuesday (Session Two)
Suggested Warm-Up
3 Rounds:
20 seconds Plank + 20 seconds Pushups + 20 seconds Air Squats
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
3 Power Snatch, 3 Power Cleans
3 Power Cleans, 3 Power Jerks
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 12 minutes (8 sets):
Power Snatch
*Sets 1-3 = 2 reps @ 75%
*Sets 4-6 = 1 rep @ 80%
*Sets 7-8 = 1 rep @ 85%
B.
Every 90 seconds, for 9 minutes (6 sets):
Power Clean + Power Jerk x 1 rep
*Sets 1-2 = @ 75%
*Sets 3-4 = @ 80%
*Sets 5-6 = @ 85%
C.
Four sets of:
Deadlift x 4 reps @ 80-90%
Rest as needed
*Start at 80% and aim to work up to as close to 90% as possible as the sets go on.
D.
Three sets of:
Good Mornings x 10 reps
Seated DB Shoulder Press x 10 reps
Rest 60 seconds
E.
Every 3 minutes, for 9 minutes (3 sets):
Single Arm Front Rack Kettlebell Carry x 100-ft Each Arm
Choose a KB weight that is challenging for all sets.
Wednesday (Session Three)
Suggested Warm-Up:
2 Rounds for quality:
10 second Lunge hold with knee off ground each leg
20 second Superman hold
20 second hold at bottom of Air Squat
5 Tall Cleans, 5 Tall Jerks
5 Squat Cleans, 5 Jerks
A.
Every 90 seconds, for 4:30 (3 sets):
Press in Clean (Sots Press) x 5 reps
Build over the course of the 3 sets. If flexibility in this exercise is tough, scale to a higher receiving position & do not add weight.
Every minute, on the minute, for 4 minutes (4 sets):
Tall Clean x 2 reps
B.
Every 2 minutes, for 14 minutes (7 sets):
(Clean Pull with a 3 second pause at knee + Clean with a 3 second pause at knee)
*Sets 1-2 = 2 reps @ 70% of 1-RM Clean
*Sets 3-4 = 1 rep @ 80% of 1-RM Clean
*Sets 5-7 = 1 rep @ 85% of 1-RM Clean
C.
Every 90 Seconds, for 4:30 (3 sets):
Press in Split Jerk Position x 4 reps
Followed by…
Every 90 seconds, for 12 minutes (8 sets):
Split Jerk x 1 rep @ 80-85%
D.
Six sets of:
Front Squat x 3 reps
*Sets 1-3 = @ 80-83%
*Sets 4-6 = @ 85-88%
Rest as needed between sets
E.
Two sets of:
Banded March x 3 minutes
Chin-ups x 10 reps
Rest as needed between sets
Thursday (Recovery Day)
Friday (Session Four)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds:
5 Pull-Ups + 10 Pushups + 15 Air Squats
With empty bar:
5 Front Squat, 5 Deadlift, 5 Press In Split
5 Muscle Snatch, 3 Front Squat
5 Power Snatch, 3 Power Cleans
3 Snatch, 3 Cleans
3 Snatch w/ 3 second pause at knee
3 Clean & Jerks
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 6 minutes (4 sets):
(Snatch Power Jerk + Overhead Squat) x 1 rep
(Place the bar on your back with your snatch grip. Perform 1 power jerk immediately followed by 1 overhead squat)
Build over the course of the 4 sets.
Followed by…
Every minute, on the minute, for 4 minutes (4 sets):
Clean Grip Overhead Squat x 4 reps
Build over the course of the 4 sets. If mobility is an issue, stay with the empty bar for every set & work to get lower. ONLY add weight to the bar if you can hit max depth with no issues.
B.
Every 2 minutes, for 16 minutes (8 sets):
Snatch with a 3 second pause at knee
*Sets 1-2 = 2 reps @ 70% of 1-RM Snatch
*Sets 3-4 = 2 reps @ 75% of 1-RM Snatch
*Sets 5-6 = 1 rep @ 80-85% of 1-RM Snatch
*Sets 7-8 = 1 rep @ 85-90% of 1-RM Snatch
C.
Every 2:30, for 10 minutes (4 sets):
(2 Cleans + 2 Jerks) x 1 rep
*Set 1 = 1 rep @ 70-75% of 1-RM Clean & Jerk
*Set 2 = 1 rep @ 75-80% of 1-RM Clean & Jerk
*Sets 3-4 = 1 rep @ 80-85% of 1-RM Clean & Jerk
At the 11 minute mark…
Every 2 minutes, for 4 minutes (2 sets):
Clean & Jerk x 1 rep @ 90% of 1-RM Clean & Jerk
D.
Every 3 minutes, for 9 minutes (3 sets):
Barbell Lunges x 5 reps each leg
Bicep Curls x 12 reps
Aim for 2 heavy working sets.
E.
One Set of Tabata V-Ups:
20 seconds on
10 seconds off
For a total of 8 rounds
*Note: This entire section should take you 4 minutes to complete
Saturday (Session Five)
Suggested Warm-Up
5 Minutes of Cardio work (Row, bike, run, etc)
1. Take 5 minutes to work on your biggest mobility weakness
2. Take 5 minutes to work on your biggest technique weakness (with the empty bar)
A.
In 18 minutes, build to a 1-RM in this complex:
2 Power Cleans + 3 Push Press
B.
Five sets of:
Snatch Panda Pull x 4 reps @ 90-95% of 1-RM Snatch
Rest as needed
C.
Six sets of:
Back Squat with a 3 second pause in bottom x 3 reps
Rest as needed
*Start at 50% of your 1-RM Back Squat and build up to a heavy set of 3 across the 6 sets.
D.
Three sets of:
Romanian Deadlift x 6 reps
Pull-Ups with a 3 second lowering phase x 6 reps
Rest as needed